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Happy Hoe-lidays 🎄😘

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🍄

#austintexas#kingbeetx#instagay#instagood#gram#dohashtagsevenwork

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halloween finally makes the grid #werideatdawn

pics from the talented @zb.imagery @i.am.zebadiah

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my heart is 🥰 from another month of travel, celebrations, music, dancing, food and friendship with these gorgeous people // san francisco > seattle > nyc

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My friends and I ,every few months gather in a state to celebrate our friendship, birthdays and our love for existence ! What’s our next location ? #miami

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#2 💯

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Miami photo dump #1 with my #1 crew. Wouldn’t have been a birthday without you xx 💕

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We all besties with no Tesi - trashy Meeyaame version. We put the T on Lit for this girl’s birthday no doubt. Swipe for her personal fan club. We love you Ivy 🎂🎉❤️

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cute and fun as hell bday. I have the best friends ever; thanks for everything y’all ❤️❤️ #dollypartonfantasycamp

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Have you always wanted to master chin-ups, but seem to never make any progress on them? If it’s starting to feel like a lost cause, keep reading below! ⤵️
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A lot of people struggle with chin-ups because they fail to recruit their back muscles during the movement, and rely solely on their arms. While this is not the only reason, it is one of the most fundamental issues that should be addressed first.
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Understanding how to set your shoulder blades in a semi ‘depressed’ position (think shoulder blades pulled back and down) can help you make major improvements in this movement.
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After establishing how to recruit your back, there are a few other tips you can use to increase chin up progression. ⤵️
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1️⃣ PRACTICE EVERY SESSION
Before you begin your session (regardless of what the muscle group is) try practicing a few chin-ups when you’re fresh and see how many you get. Every week, attempt to beat that number by 1.
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2️⃣ LOSE MORE FAT
While this seems like a no brainer, every extra pound of unnecessary fat you’re carrying on your body is working against you.
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3️⃣ CHANGE INTENT
Instead of thinking pull the bar down, think pull your chest to the bar. Instead of thinking pull with your hands, think about shooting your elbows back. Whatever the cue is that you’re currently using, if it’s not working, try the opposite intent. While not a foolproof system, sometimes changing the language used might be what makes it click for someone.
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If all the above still fail, master the below key point!
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🔑 Chin-Ups, while a great exercise to master, should only be attempted after mastering a lat pulldown. If you feel your arms burning out on pulldowns and not your back, you have no business attempting chin-ups yet. This key point can’t be stressed enough, don’t force progression of an exercise simply for the sake of it. Master the basics first.
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While this is not an exhaustive list, it is a mini list of what we have found to help our clients progress.
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What are some strategies you found have helped your chin up progression over the years? Put them in the comments below!

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This weekend was beyond perfect. I'm overwhelmed with the love and support of those around me. Thank you isn't enough. Much love. 🙏🏼

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About last night...... Happy Birthday, Lex and Joe!!!! Thx for the big ass wine!!! Side note: Why is Peter and Haley so damn cute????

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